1. What should women pay attention to when supplementing calcium?
1, calcium supplementation should be a protracted war: the human body can't store too much calcium, and daily calcium supplementation can't make up for the calcium lost in the past, so daily calcium supplementation should be balanced. In order to avoid waste, don't supplement a lot of calcium at a time, which is not conducive to the absorption of calcium and will also cause calcium waste.
2, do more physical exercise: exercise can make muscles pull each other, strongly stimulate bones, strengthen blood circulation and metabolism, reduce calcium loss, delay bone aging, and help the human body absorb calcium in the diet.
3, more sun exposure: ultraviolet rays can promote the synthesis of VD in the body, which is conducive to the absorption of calcium. But ultraviolet rays can't penetrate the glass, so you can't bask in the sun through the glass, or use ZZ-2 ultraviolet therapeutic instrument to irradiate the skin to promote the absorption of calcium.
4. Calcium products are not as expensive as possible, but should be selected according to their own needs: the quality of calcium products currently circulating in the market is not much different. And different calcium supplement products are suitable for different people. Calcium carbonate has high net calcium content and high absorption rate. It is a traditional calcium supplement preparation, but it is not suitable for people with gastric acid deficiency. Calcium phosphate is high in phosphorus, but it is not suitable for chronic renal insufficiency.
5, pay attention to diet: many people often take calcium supplements to supplement calcium. In fact, in addition to reasonable selection of calcium preparations, there are many foods available for calcium source supplement every day. Foods rich in calcium are: milk and dairy products: cattle, goat milk and its milk powder, cheese, yogurt and condensed milk. Seafood: crucian carp, carp, silver carp, loach, shrimp, shrimp, shrimp skin, crab, kelp, laver, clam, sea cucumber, snail, etc. Beans and bean products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc. Vegetables: celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, black fungus, mushrooms, etc.
6. Choose a calcium preparation that is less irritating to the gastrointestinal tract: Because calcium preparations need to be taken for a long time to take effect, choose drugs. Active calcium, calcium carbonate and calcium gluconate currently used are convenient to take; However, calcium chloride tastes bitter and has certain irritation to the gastrointestinal tract, so it should not be taken for a long time.
7. Selection of calcium supplement drugs: Traditional calcium gluconate has been rarely used because of its low calcium content. At present, calcium carbonate and glucuronic acid calcium are recommended. The requirements for this kind of calcium agent are: high calcium content, moderate price, easy absorption, no sodium, potassium, sugar, cholesterol and preservatives, no influence on patients with diabetes, nephropathy and hypertension, and it is best to contain vitamin D at the same time. This calcium agent contains high calcium content and vitamin D3, which is easy to be absorbed after taking, and is suitable for middle-aged and elderly women to supplement calcium.
8. Successful calcium supplementation can only be considered if it is absorbed well: the nutrients that help calcium to be absorbed and utilized in the body are vitamin D, magnesium, vitamin C and so on.
9, a small number of times the effect is good: this is because calcium supplements are generally compounds, can not be directly absorbed, need to go to the stomach, decomposed into calcium ions under the action of gastric acid, and absorbed after entering the small intestine. The stomach can only decompose about 200 mg of calcium ions at a time, and the excess calcium will be discharged into the small intestine in the form of compounds. This part of non-ionized calcium can not be absorbed by the small intestine and excreted, resulting in waste. If 1 is supplemented with a large amount of calcium, its absorption rate is only about 25%, and the excess calcium will be excreted; However, the average absorption rate of calcium supplementation can reach 64%, which is safe and effective!
It is a good thing for female friends to supplement calcium in moderation, but it is necessary to use the right method and pay attention to the above precautions. Let's take a look at what misunderstandings should be avoided in calcium supplementation.
2. Five misunderstandings should be avoided in calcium supplementation.
Myth 1: Coke and coffee should be drunk as water. In recent years, osteoporosis patients tend to be younger, which may be partly attributed to coke and sprite that young people often drink. Carbonated drinks contain phosphoric acid, which will not only reduce the body's absorption of calcium, but also accelerate the loss of calcium.
Myth 2: calcium supplementation is too much at a time. Don't take too much calcium at a time, but take it several times. It is recommended to buy small doses of calcium tablets and take them two or three times a day. Especially for the elderly, gastrointestinal digestion and absorption function is decreased, and a small amount of calcium supplementation can reduce constipation, kidney calculi and bladder stones.
Myth 3: Do not pay attention to exercise after calcium supplementation. Calcium that people eat first enters the gastrointestinal tract, then transfers to the blood, and finally transfers from the blood to the bones. Therefore, only when people exercise more and increase the intensity and frequency of exercise can calcium in the blood be converted into bones. Therefore, exercise helps to improve calcium absorption and maintain bone density. The most beneficial items for bone health are walking, jogging, climbing stairs and dancing. It is recommended to do aerobic exercise at least twice a week.
Myth 4: Ignore the promoting effect of vitamin D on calcium supplementation. China people's vitamin D level is relatively low, which leads to a lot of calcium that can't be absorbed and utilized during supplementation, and even calcium deficiency every day. Therefore, high-concentration calcium sources with high elemental calcium content, such as calcium carbonate sources, should be selected to fully meet the demand for calcium supplementation. In addition to elemental calcium, vitamin D is also very important. Vitamin d is like a means of transportation. Only when it exists can calcium be "transported" to the human body.
Myth 5: Choose liquid calcium for calcium supplementation. Some people think that liquid calcium is more easily absorbed than calcium tablets. In fact, the absorption place of calcium is mainly not in the stomach, but in the intestine. Therefore, the calcium intake should have a good protection mechanism, and it can be absorbed by the intestine without interference from gastric acid in the stomach. However, liquid calcium supplementation is difficult to do this.
Summary: Many female friends may pay great attention to calcium supplementation and often eat calcium-containing foods, but they are still in a calcium deficiency situation. You should pay attention. Is the method of supplementing calcium wrong? Regular sun exposure can also effectively supplement calcium.
3. What do menopausal women eat to supplement calcium?
1, fruits and vegetables and coarse grains
Many fiber-rich vegetables, such as bean sprouts, radishes, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers and so on. , contribute to the secretion of digestive juice, increase gastrointestinal peristalsis and promote cholesterol excretion. The staple food should be mixed with coarse grains and flour and rice to ensure the intake of B vitamins and actively do a good job in menopause health care.
2. Increase the intake of calcium and iron.
Because of the low hormone level and the massive loss of calcium in bones, menopausal women are prone to osteoporosis and increase the incidence of fractures. Therefore, menopausal women should eat more foods with high calcium content, such as fish and milk. These foods not only contain high-quality protein, but also are rich in calcium.
3. Fish, shrimp and beans
Protein contained in fish and shrimp is high-quality protein, while protein is related to the repair of human tissues and the maintenance of immune function. Therefore, women should eat more of this kind of high-quality protein, and it is best to use low-fat dairy products, beans and fish and shrimp as the main sources of protein.